*NO Saturday OPEN GYM this Saturday due to Memorial Day weekend. If you would like to come in and work out on your own, just text Melissa 605-645-2216.
If you plan to do Murph this year (on Monday, Memorial Day) please sign up for a heat. If we don’t have a full 9am heat, we will move 8am to 9am.
GROUP PREP
200m walk/jog
250m row
WOD
For Time:
Option 1:
“Jerry”
- 1 mile Run
- 2,000 meter Row
- 1 mile Run
Option 2:
“1/2 Jerry”
- 800m Run
- 1,000m Row
- 800m Run
POST WOD (OPTIONAL)
“Durante Core” https://www.youtube.com/watch?v=xlHyy7LM4fM
5 Rounds for Time:
- 10 Hollow Rocks
- 10 V-Ups
- 10 Tuck Ups
- 10 second Hollow Hold
- 1 minute Rest
With a running clock, as fast as possible perform the prescribed work in the order written. Rest one minute after each round.
Score is the total time it takes to complete all 5 rounds including each rest period.
Tips and Strategy
Due to the built-in rest in “Durante Core,” go as fast and as unbroken as possible during each of the 4 movements.
You only reap the rewards of “Durant Core” if you perform the movements with virtuosity and execute these common movements uncommonly well, so prioritize good form over a good time.
Intended Stimulus
“Durante Core” should feel very muscularly fatiguing. Your core should be on fire within the first 2 rounds.
Scaling Options
The movements in “Durante Core” aren’t particularly high skill, but they do require significant core strength to complete. Scale the movements so you can perform them as unbroken as possible, as safely as possible.
Beginner
5 Rounds
10 Supported Hollow Rocks (hands hold at hamstrings)
10 Modified V-Ups (bend knees as much as needed)
10 Tuck Ups
10 second Supported Hollow Hold (hands hold at hamstrings)
1 minute Rest
CrossFit Reserve 